6-Week Check-In
6-Week Inbody Analysis.
Six weeks ago, I made a commitment to myself: train 4 to 5 days per week, put my energy into lower body growth, follow progressive overload, and finally set the groundwork for the Wellness Division physique I want. I didn’t go into this lightly. I started this phase two weeks into working with my trainer and only a month after a breakup that forced me to pull all my attention inward. It became a season of choosing myself day after day.
Today I took my follow-up InBody scan, and the numbers finally gave shape to the shifts I’ve been feeling inside.
On November 4th, I weighed 283.0 lbs. As of this morning, I’m at 275.3 lbs. That’s 7.7 pounds down in under a month, and somehow I managed to gain muscle at the same time. So yes, it’s officially recomp season.
My first reaction was complicated. The numbers were good, but they weren’t the flawless, cinematic reveal I had imagined in my head. I ended up having a very honest conversation with my trainer about my nutrition, which was surprisingly compassionate considering this was my first session back after Thanksgiving. I’m learning to let go of the perfectionism that tries to sabotage progress and to celebrate the win in front of me.
This journey is not about chasing clinical precision. It’s about showing up, doing the work, and allowing transformation to happen through consistency. It’s especially meaningful as a Trans woman navigating an AMAB puberty history, HRT changes, and a body that never fits perfectly within a “standard” fitness template.
What Real Recomposition Looks Like
The scale moving down is nice, but the real story is happening beneath the surface. Recomp is messy and nonlinear, especially in the beginning. Most people see almost no change in body fat percentage for the first couple of months, even when everything is working.
In those early weeks, your body is occupied with more urgent internal tasks: rebuilding muscle, shifting water distribution, improving neural control, integrating hormones, and calming inflammation. Fat loss tends to become more visible later, usually around weeks eight to sixteen.
This cycle I decided to hold myself accountable to the fundamentals: training, hydration, sleep, and staying consistent with my HRT. It was a lot to keep steady while juggling a demanding job, holiday travel, and the flickering sparks of new romance. Most mornings, I WOKE UP AT 4:30 AM, NOT BECAUSE I’m naturally a morning person, but because I needed to start my day with something that belonged to me. Those quiet hours became my anchor.
My Shape Is Changing—The Wellness Physique is Emerging
The segmental analysis from my scan laid out a clear blueprint for the next phase. My arms are sitting aT 143 to 146 percent of ideal muscle mass. My legs are closer to 109 percent. My trunk is at 121.8 percent.
In plain terms, my upper body is highly developed — the muscle memory from years of past training is coming back quickly — but my lower body is still catching up. This is exactly why I’ve been following a glute-focused training split.
It explains the changes I’m already noticing in the mirror: rounder shoulders, a smaller-looking waist, legs that are starting to define but still have a long way to go. The proportions that define a Wellness Division physique are slowly emerging.
Metabolism is Fueling the Fire
The number that surprised me most wasn’t on the InBody scan at all — it was from the RMR test. My Resting Metabolic Rate came out to 2,148.93 calories per day, which is even higher than what the scan predicted.
That number tells me that the muscle I’ve built is active and contributing to a stronger caloric burn. It also confirms that my metabolism on estrogen is holding steady. Even with no intentional exercise, my body would still burn about 2,428 calories each day. That gives me a much wider and more sustainable range to work with when setting my intake, especially as I increase training volume.
And then there was the VO2 Max test. My aerobic capacity came in at 35.6 mL/kg/min, with a peak burn of over 1,200 calories per hour. That result gave me a clear picture of how well my cardiovascular system supports all this new muscle and how much room I have to grow.
How I Feel 6 Weeks In
The internal shift has been just as noticeable as the physical one. I feel more athletic. More powerful. My lifts feel cleaner, my core feels more stable, and my recovery has been smoother. The constant sense of inflammation I was carrying earlier this year has softened. I feel more confident in how clothes fit me. Most importantly, I feel reconnected to my body as it continues to feminize in ways that feel aligned and affirming.
My Plan for the Next 6 Weeks
Now that I have real data, the next phase is clear.
Glutes 3x/week; Quads 2x/week.
Shoulders and back to keep my proportions balanced.
Maintaining high protein: 175–200g/day.
Slight calorie deficit only on rest days.
Increasing volume for my heavy lower body movements: RDLs, hip thrusts, and leg press.
The focus is to keep driving muscle into my legs and glutes and allow my waistline to continue tightening as inflammation and fat decrease.
This process looks different for transgender women. We lose muscle during the initial shift off testosterone. Fat redistributes. Strength and stability feel unfamiliar for a while. And then, slowly, we learn our bodies again. I’m learning mine in real time, and for the first time in a long time, the data and the way I feel are finally matching.
